Quick Launch User’s Guide to Mindfulness

Microwave Meditations

the present moment 1

Instructions: Apply in a moment-by-moment way, as possible and appropriate

As you attempt, cultivate, and adopt these…

  • Slow down
  • Pause
  • Breathe
  • Open
  • Observe
  • Listen
  • Give space
  • Set aside the habit to move immediately into “doing” mode

…you’ll find that there’s more often time to…

  • Relax
  • Reflect
  • Consider
  • Know how you’re feeling
  • Recognize internal dissonance, if you’re experiencing any
  • Know about your initial reaction and be able to suspend acting on it
  • Set aside the instinct to rush to immediately diagnose, fix, solve or improve

Then it becomes possible to…

  • Observe another’s face and body language, take them in clearly
  • Recognize humanness in yourself and others
  • Know dissonance without it being a problem that it’s happening
  • Recognize internal dissonance and differentiate it from interpersonal dissonance
  • Try on new perspectives
  • State facts and distinguish these from emotions, opinions and biases
  • Find what’s productive in dissonance

This can result in the opportunity…

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